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Food Sources That Contain Water-Soluble Vitamins

Water soluble vitamins are not stored by the body and are readily excreted. Our bodies must make use of them when they are present or lose them through urination. The exception to this effect is B12, which can be stored in the liver over the long term.

The B vitamins and vitamin C are the water soluble vitamins. B vitamins include B1 (thiamin), B2 (riboflavin), B5 (pantothenic acid), B6, B12, niacin, folate and biotin.

  1. Sources

    • Citrus may be the best known source of vitamin C, but many vegetables are also vitamin C sources. Citrus fruits also provide folic acid, as do legumes.

      The B vitamins are found in animal products, grains, legumes and vegetables. B12 can only be found in animal products and some seafood, but meat products provide all of the other B complex vitamins as well.

      B1 appears in peas, legumes and whole grains. B2 is found in dark green vegetables and milk. Niacin is present in peanuts and whole grains. Green leafy vegetables and legumes contain B6. Pantothenic acid comes in whole grains and legumes; biotin is found in fresh vegetables.

    Identification

    • Vitamin C comes in many fruits and vegetables. Berry sources include raspberries, blueberries and cranberries. Papaya, mango and watermelon all contain C. Vegetables such as cauliflower, cabbage and Brussels sprouts, broccoli, peppers and dark greens all provide C. Both sweet and white potatoes provide vitamin C.

      Nuts and oranges supply vitamin B1, asparagus and broccoli vitamin B2. Carrots and spinach offer B6, and yeast fulfills the need for B5. Folate is obtained by eating bananas, melons, lemons or okra.

    Amounts

    • The recommended daily intake of vitamin C for adult women is 75mg, while men need 90mg. For the B vitamins, adults require 30mcg of biotin, 400mcg of folate and 2.4mcg of B12 daily. Also needed are 5mg of pantothenic acid and 1.3mg (slightly higher doses for those over age 50) of B6.

      Niacin requirements are slightly higher in men, who need 16mg per day, while women need only 14mg. For riboflavin, men should have 1.3mg and women 1.1mg. Men should get 1.2mg and women 1.1mg of thiamin daily.

    Warnings

    • The way foods are prepared and stored can effect their vitamin content. Light can sap the vitamins from milk or grains, fruit can lose them through lack of refrigeration and vegetables can lose some of their vitamins to cooking. If a vegetable is prepared in water, use that water in another dish to recover some of the vitamins lost.

    Considerations

    • A balanced daily diet provides most vitamin needs. Supplements can help cover temporary shortfalls in intake. People who eat special diets, such as vegans, mus find alternative sources for some of their vitamins (vitamin B12 is found mainly in animal products). Fortified cereals and milk alternatives are good choices.

      Enriched foods have added nutrients. Grain products, cereals and breads are often enriched to replace nutrients lost during processing or to add to the nutritional content of the product. These selections can help boost your daily intake of vitamins.

      Whole food sources, particularly whole fruits and vegetables, are the preferred manner of obtaining vitamins as these give your body fiber and other healthy nutrients without adding extra calories.

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